WEDNESDAY 9.16.20

15
Sep

WEDNESDAY 9.16.20

Lowry CrossFit – CrossFit

Please continue to register for classes on the Wodify app. Thank you.

View Public Whiteboard

1: Metcon (6 Rounds for reps)

Gymnastic Stamina

On the 2:00 x 3 Rounds:

12/9 Cal Assault Bike

Max Ring Muscle- Ups in the time remaining

Rest 2:00

On the 2:00 x 3 Rounds:

12/9 Cal Assault Bike

Max Ring Muscle- Ups in the time remaining
Stimulus

– Rounds begin on the 0:00, 2:00, 4:00, 6:00-8:00 Rest, 8:00, 10:00 and 12:00

– The goal here is to get as many muscle ups as possible in the remainder of each two minute window.

– The bike should e completed in under :30 seconds giving you at least :90 for each muscle up effort

MC: “Big Clean Complex” (6 Rounds for weight)

6 Sets of the Following Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
Stimulus

– The Big Clean Complex is a Comptrain benchmark workout last completed on 8.8.18

– This 12- reps complex is a barbell conditioning piece that will challenge both our stamina and strength

– The full complex is designed to be completed without putting the barbell down

– We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:

Set 1: 0:00

Set 2: 5:00

Set 3: 10:00

Set 4: 15:00

Set 5: 20:00

Set 6: 25:00

– The goal is to climb in weight with each set as we build to a heavy complex for the day.

– With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM clean and Jerk

– Your final score is the heaviest complex successfully completed unbroken

EC: Metcon (No Measure)

EXTRA CREDIT- Body Armor

3 Giant Sets:

9 DB bench press

18 Single DB Bent over rows (9/side)

36 banded pull-aparts
*Rest 2 minutes between sets